Many things, both situational and emotional, can become causes of stress in students. Teenagers, especially, are navigating a number of different pressures. While some center on academic expectations, others stem from peer pressure, which causes social anxiety for students.
Luckily, there are ways to offer stress relief for teens, and Change to Chill has resources to help.
Change to Chill is an initiative by Allina Health to help teens and young adults better manage stress and anxiety. We examine the common causes of stress among teens and help parents, teachers and counselors provide stress relief for teens so they can live happier, healthier lives.
This article will discuss the causes of stress in students, how stress affects students in school and how we can help reduce stress. It will also define what academic stress is, some main causes of stress in students and how we can help students reduce stress.
What is the leading cause of stress in students?
Academics are the leading cause of stress in students, according to a national study by Pew Research Center. A startling 61% of teens report feeling immense pressure to get good grades. The survey found that other causes of stress in high school students included body image (29%), fitting in with their peers (28%), and excelling in sports or other clubs and activities (21%).
Those are among the same sources of stress the National Institute of Health lists as leading causes of stress in students. Here are 10 main causes of stress that can contribute to anxiety among teens and negatively affect their overall well-being:
- Family dynamics. Teens often carry stressful situations at home into the classroom, where they may already be feeling academic pressure. Arguing parents, bickering siblings, financial strains or an illness in the family are all causes of stress in high school students.
- Schoolwork and grades. As mentioned earlier, academics are the leading cause of stress in students. This can either be self-imposed stress by teens themselves, or it can be parent-driven through high expectations. Regardless, meeting academic demands to please themselves or teachers, caregivers or parents can weigh heavily on student stress levels.
- Life after high school. While college may not be part of a teen’s next chapter, there are still plenty of things they are worrying about. Whether it is preparing to attend a trade school, join the military or enter the workforce full time, students are likely feeling stressed about what their lives will look like after graduation.
- Social pressures. The social lives of teenagers are incredibly important to them. It’s not easy to manage the dynamics of high school social circles, peer pressure and budding romances. Bullies, body image insecurities and the desire to fit in can dramatically increase feelings of stress and anxiety.
- Life changes. Significant changes in their routine, such as moving or starting at a new school, is another source of stress in students. Blended families resulting from divorce also can feel overwhelming and be a stressful adjustment for teens.
- Trauma. Teenagers may not yet have the coping skills to navigate the grief they feel following a death in the family, leading to higher stress levels. Physical abuse or accidents are also traumatic, stressful events.
- Overscheduling. While part-time jobs and involvement in extracurricular activities, like sports, clubs, band, scouts and theater arts, can help develop confidence and healthy friendships, they can also add another layer of stress on teens. Often, they feel added pressure to excel in these activities. Overscheduling can lead to sleep deprivation and other health issues, such as chronic headaches, eating disorders and panic attacks.
- Finances. Teens are acutely aware of their family’s financial situation. Even if precise figures aren’t provided by their parents or caregivers, teens can tell when times are tough. The added stress of having financial concerns at home and watching their family struggle can cause teens to feel desperate or helpless.
- Body changes. Teenagers experience fluctuating hormone levels during puberty. Some may be trying to navigate their sexuality or gender identity. At times, these body changes can be intense, especially for girls managing irregular menstrual cycles. Research tells us that as their bodies develop, teens can experience frequent mood swings and changes in cognition.
- World events. It’s a common assumption that teens are most concerned with what is happening in their own social groups. While peer relationships do claim a majority of their interest, teenagers are also very tuned in to the news. Social media reports of school shootings, suicides and other violence can trigger stress in teens.
What is academic stress?
Academic stress is defined by the National Institutes of Health as the body’s response to academic-related demands that exceed a student’s abilities. Academic stress is the leading cause of stress in students, and it isn’t uncommon for academic stress in students to result in physical and emotional problems that can worsen over time. Some of these symptoms of stress include:
- Upset stomach
- Trouble breathing
- Headaches
- Chest pains
- Dizziness
- Heartburn
- Muscle pain
- Cramps
- Trouble concentrating
- Poor sleep habits
- Changes in appetite
There are different types of stress caused by academics. These can include frustration over homework loads or conflicts with teachers. Other types of academic stress in students may stem from learning challenges, a lack of support resources or even poor physical classroom environments. Parental pressure has also been found to heighten exam stress among students, resulting in unhealthy levels of anxiety and nervousness.
How does stress affect students in the classroom?
Lack of motivation, withdrawal and depression are all ways stress affects students in the classroom. Stress can also cause students to be more impulsive, which hurts their ability to think critically or solve problems in school. When students are under stress, they can have difficulty focusing and worry more. Cortisol, a stress hormone, can also result in memory impairment. This is another cause of stress in students because they are less equipped to remember lesson details for tests or exams.
Mounting academic stress can become so intense that it affects student attendance and academic performance. As such, the causes of stress in school continue to build, creating what can seem like an endless cycle of hopelessness for some teens. Some may begin to act out or engage in risky behaviors. Others may decide all the stress is not worth it and drop out of school.
Luckily, stress relief for teens can help, and Change to Chill has resources set and ready for students, families, counselors and educators to tap into them. It begins by understanding the most common causes of stress in school and the resources available.
What percentage of students are stressed because of school?
In a study by New York University researchers in 2015, 49% of teenagers reported feeling a great deal stress every single day. The percentage of students who are stressed because of school has jumped sharply since then. Today, 7 out of 10 teens report academic stress as a major factor impacting their mental well-being.
In a Stress in America study, 45% of teens said they have a hard time focusing on schoolwork, and 43% recognized that their level of stress had increased over the last year.
Because academic stress in students is one of the leading causes of stress among teenagers, it’s important to pay attention to signs of stress — and its effect on students’ physical and emotional health — before they get worse.
How can teachers help reduce stress in the classroom?
A simple and effective step for teachers to help reduce stress in the classroom is to create Chill Zones. Change to Chill encourages this through our school partnership program, which works to help teens stress less and build resiliency. Chill Zones are designated spaces where students can escape from daily stressors to relax, connect and recenter.
Why are senior high school Chill Zones effective in providing stress relief for teens? Because while all teens (and even preteens) experience stress at some point, the causes of stress in senior high school students can feel even more amplified for various reasons.
We’ve already discussed at least 10 main causes of stress among teens, and we’ve looked at how stress affects students in the classroom. But we also want to know how teachers can help reduce stress in the classroom. Besides creating Chill Zones, teachers can encourage practicing mindfulness. Being mindful encourages identifying the causes of stress in senior high school students and figuring out how to react. When teens are able to accept their thoughts and feelings in stressful situations, they will feel more in control. Teachers can help reduce stress in the classroom by setting an example of how to practice mindfulness. Teachers can also provide a supportive classroom environment, be a trusted listener, and recognize when assignments and workloads may be taking a toll on their students’ well-being.
RECAP: How can we reduce stress in students?
In this article, we have introduced the leading causes of stress in students, defined what academic stress is and noted how stress affects students in the classroom. We also explored some examples of stressful situations for students and how to deal with them. Change to Chill offers many tools to provide stress relief for teens. Let’s look at a few of them here:
- Talk about it. We can greatly reduce stress in students by being available to listen. When teens have a support network of friends, adults and family members, they feel safer sharing their feelings. This helps reduce the stigma around stress and related conditions.
- Protect students’ sleep time. Teenagers need at least eight hours of sleep each night. Sleep prepares their bodies to better cope with stressful situations, including academic stress.
- Prepare and offer healthy meals. Most students don’t make the healthiest eating choices when they are stressed. We can reduce stress in students by ensuring they have healthy snacks and well-balanced meals ready so they don’t have to reach for junk food instead.
- Resist performance pressure. Parents and caregivers can support their students’ emotional well-being by putting less pressure on them. Instead, have realistic expectations and remind them that they are doing great — even if they don’t agree. Positive, encouraging discussions can significantly reduce stress in students.
- Make time to have fun! Monitor how students spend their time. Are they getting enough breaks to kick back and chill? If not, encourage them to step away from their busy schedules to do something they enjoy. Most of all, reassure them that it’s OK to do so! Giving teens opportunities to breathe, relax and recharge can be some of the best stress relievers of all.
At Change to Chill, we work every day so families are better equipped to help teens deal with stress. Here, teens and parents can find resources that can positively impact the mental health of someone they care about. There are many strategies to address stress relief for teens but only one way to do it: together.
Want to learn how to Change to Chill? Get started by making a difference — in classrooms, homes and communities. We are here to help. And we can start showing you what chilling should look like.